General Warm Up (5-12)
2 rounds:
1:00 Bike (:20 easy, :10 hard)
:30 Supine Bar Hang (palms face you)
10 Banded Bradford Press
5 Banded Pass Through
Specific Warm Up (12-20)
DB Shoulder to OH:
5 Strict Press (each arm)
5 Push Press (each arm)
5 Push Jerk (each arm)
*All at lighter load
3 Push Press
3 Push Jerk
*All at workout load
Farmer Carry:
50′ Single Arm Farmer Carry (each arm)
50′ Dual Farmer Carry (workout load)
(24-36)
12 Min EMOM:
Min 1) 50′ Single Arm OH Carry (each arm, AHAP)
Min 2) Max Banded Pull Aparts
Min 3) Rest
RX (40-55)
For time
50/40 Cal Bike
400m Farmer carry (50/35lb.)
50 DB Shoulder to overhead (50/35lb.)
50/40 Cal Bike
Goal: Sub 12:00
Cap: 15:00
Intermediate
For time
40/32 Cal Bike
400m Farmer carry (35/20lb.)
50 DB Shoulder to overhead (35/20lb.)
40/32 Cal Bike
Baseline
For time
25/20 Cal Bike
200m Farmer carry (15/10lb.)
35 DB Shoulder to overhead (15/10lb.)
25/20 Cal Bike
(57-60)
:30 Banded Lat Stretch (each side)
:30 Banded Crossbody Shoulder Stretch (each side)
Today’s workout is a long chipper designed to challenge both your engine and local muscle endurance. Pace and movement selection will matter. Athletes who are less powerful or less efficient on the erg may need to scale the bike distance, even if they typically perform RX in other areas. The goal is to finish both bike efforts in under 3:15. Scale early if needed—simply surviving the time cap is not the strategy we want today.
Dumbbell loads should allow athletes to complete the farmer carry with no more than a couple quick breaks and finish the push press in under 2:30. Keep in mind that these movements will feel much more demanding late in the workout, even for stronger athletes, once fatigue from the other elements begins to accumulate.